JANUARY 23, 2013

RX:

skill work:

10 min handstand walks

then:

for time:

50 box jumps 24/20 (dirty south standard)

50 jumping pull-ups

50 KBS 1.5p/1p

50 overhead walking lunges 45/25 

50 toes-to-bar

50 push press 75/55

50 wall balls

50 burpees

50 double unders

ALL LEVELS:

for time:

50 box jumps 24/20 (dirty south standard)

50 jumping pull-ups

50 KBS 1.5p/1p

50 walking lunges

50 knees-to-elbows 

50 push press 45/35

50 hip extensions

50 wall balls 20/14

50 burpees

50 double unders (60 singles)

BEGINNER:

for time:

25 box jumps 24/20 (dirty south standard)

25 jumping pull-ups

25 KBS 1.5p/1p

25 walking lunges 

25 knees-to-elbows

25 push press 45/35

25 hip extensions

25 wall balls 20/14

25 burpees

25 double unders (60 singles)